Lose 20 Pounds or More: Training Plan

Your goal weight may seem far off, but don't sweat it. "The more you weigh, the more calories you burn during easier workouts, like brisk walking," says Holland. So rather than doing killer workouts from the get-go, small, consistent efforts will help you shed pounds early on—and seeing those quick results will motivate you to stay on track.

"Excess weight makes exercise naturally harder on your joints," says Tom Holland, author of Beat the Gym. That's why it's important to start with basic body-weight exercises (or "training movements," as he calls them), which put less strain on your body and help you learn proper form. Once you master these fundamental moves, your joints and muscles will be prepped to tackle more-difficult exercises with ease.

Do the workout two or three times a week, completing two sets of each exercise, 12 to 15 reps per set (except where noted) and incorporate the cardio regimen below.

ENDURANCE-BUILDING CARDIO Slow and steady isn't just for high school sweethearts; it's the key to developing endurance, a crucial building block at this weight-loss stage. "Sustained, moderate-intensity cardio helps teach your body to utilize fat as fuel so that over time you begin to burn more of it," says Holland. "Such activity also slowly introduces your joints to impact, reducing your risk of getting injured." Two days a week, do 30 to 45 minutes of easy to moderate-intensity cardio (you can walk, use an elliptical machine, hike, bike, or swim--anything that keeps you going for at least 30 minutes). Mix up your routine--bike one day, hike the next--to train different muscles and beat boredom.

SMART BITES Enhance your weight-loss efforts by following these diet tips from Leslie Bonci, R.D., M.P.H., director of sports nutrition at the University of Pittsburgh Medical Center and coauthor of Run Your Butt Off!

Take Note A study found that those who kept daily food logs lost twice as much as those who didn't. Many people lowball how much they eat--seeing it all in black-and-white can be a reality check.

Find Balance Experts say that people with a lot of pounds to lose get overwhelmed by counting calories and give up. Keep it simple by divvying your plate into thirds: 1/3 protein, 1/3 vegetables, and 1/3 whole grains.

Swap Smart Restricting foods can increase your cravings and lead to off-the-wagon binges. Jonesing for a cookie? Have it, but swap it for your afternoon caramel macchiato or pretzels.

1. Body-weight Squat

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Stand tall with your feet shoulder-width apart, arms extended straight in front of you at shoulder level. Keeping your chest up, lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position. That's one rep.

2. Pushup

Place your hands on the floor under your shoulders and extend your legs behind you. Keeping your back flat, lower your chest toward the floor. Push back to start. That's one rep.

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3. Bent-over Row With L-raise

Bend at your hips, lowering your torso and letting your arms hang from your shoulders. This is the starting position. Squeeze your shoulder blades together and raise your arms out to the sides to shoulder height, bending your elbows 90 degrees. Without moving your elbows, rotate your forearms forward as far as you can. Reverse to return to start. That's one rep.

4. Plank

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From a pushup position, bend your elbows and rest your weight on your forearms. Your body should form a straight line from your shoulders to your ankles. Brace your core (as if you were about to be punched in the gut). Hold for 30 seconds. That's one set.

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